the guide

What is 4th of July without a red, white, and blue treat?

This was originally posted last July 4th; we figure it's worth a repost. This weekend, we hope you celebrate America's birthday to the fullest. Go all out on parades, red, white, and blue, and yummy treats. Attending a party this weekend? Make this cheerful dessert. It definitely won't disappoint.

This summer, especially for The Fourth, I wanted to create a tasty treat that satisfied my sweet tooth but didn't sit too heavy on my stomach. With that in mind, I snagged some fresh berries from the market, whipped up some coconut whipped cream, and layered them all together for a festive dessert. It's simple, I pulled it together in under 30 minutes, and it's absolutely delicious.

Pro tip: layer it in a clear glass to see the vibrant colors and top with a sprig of mint and some lemon zest.

2. Remove your can from the fridge, flip it over, open it up, and scrape out the coconut meat into your mixing bowl. Set aside the liquid to be used in another recipe.

4. Whip until soft peaks are created. Place bowl in the refrigerator for 20 minutes to solidify more.

5. When you're ready to plate, add a little bit of whipped cream to the bottom of your glass, top with a layer of blueberries, more whipped cream, a layer of strawberries, repeating until you get to the top.

6. Serve and enjoy! Makes at least four.

+ What's your favorite festive dessert?

Tag @yourfriend_em on Twitter or Instagram when you make this berry dessert. Share this with people who could use some sweets in their lives. Hashtag #thegreatvibesguide to spread the Great Vibes! Xx.

Granola popsicles are something you need in your life.

Editor's Note: This post originally ran August 24th, 2016. The Team thought it best to bring back to the forefront of our minds, as resolutions may have fallen to the wayside and mindless snacking on the rise. Office snacks are great to have on hand for any time you're so hungry you want to bite someone and too tired to do anything more than go to the vending machine. Keep nearby to stave off disaster. Xx.

Normally my day goes something like this: I snag a filling breakfast, scarf down a quick lunch, and then it's 4 p.m., and I am so hungry, I can't decide whether to wait until dinner and know I'll be an emotional mess or eat everything in sight until I'm bloated and uncomfortable. Sound familiar?

What do I snack on at the office or on really busy days? is a question I get from almost every client of mine. The issue usually to be solved lies in being restricted to the snacks present in the office rather than what is sustaining and nutritious. It is because of this problem that settling for a candy bar or stale chips only to be hungry 20 minutes later is more common than not. Since I am going to be working with some amazing interns soon, and having snacks at creative meetings is a must for me, I wanted to group together delicious alternatives that kick boring snacks like granola bars to the curb.

I love these snacks because of their low sugar content, mix of healthy fats and protein, and minimally, if at all, processed ingredients. Enjoy!

The perfect savory balance between creamy and crunchy. It's a colorful treat for your eyes and a flavorful party for your tastebuds. Using carrots, celery, peppers, or whatever vegetables you have on hand is a great way to up your vegetable intake and ensure nothing you buy goes to waste. Great Vibes Tip: Buy plain hummus and stir in extras for a change of pace (i.e. olives and oregano, parsley and lemon, pine nuts and basil, hot sauce, etc.).

Whether you call them rice crackers or cakes, they usually are accompanied by horrified faces from childhood memories of plain, stale snacks. But, they've gotten quite the remix. What I love about these is the crunch factor you can't get from a simple slice of bread. I've shown you two ways here: one with avocado, cayenne, salt, and pepper; and the other with almond butter and banana. Great Vibes Tip: Try peanut butter with a drizzle of honey or hummus with a slice of tomato. Endless options. Delish!

Probably my favorite of this entire bunch and one you can only really do if your office has a freezer. That being said, it is incredibly simple. Blend up one banana, a dash of cinnamon, and three (+/-) cups of coconut milk. Divide the mixture among your popsicle molds. I used an actually popsicle mold, but paper cups, old yogurt containers, or an ice cube tray works flawlessly. Place in the freezer for ten minutes. After the ten minutes are up, cover the exposed part with granola, press down gently, and then push your popsicle stick into place. Cover and freeze until solid. Great Vibes Tip: Make your own granola! Bake 3 cups oats, 1/2 cup buckwheat, and two tablespoons chia seeds on a baking sheet in the oven at 375 degrees Fahrenheit for 12-15 minutes. While baking, stir together two tablespoons coconut oil, two tablespoons maple syrup or honey, a teaspoon of cinnamon, and half a teaspoon of turmeric. After the dry ingredients have become slightly fragrant, remove from the oven, mix with the wet ingredients, and place back into the oven. Turn the oven off, and let sit for 5-8 minutes. Remove from the oven and let cool. Keeps well in a glass container in the refrigerator.

I could chat the benefits of kombucha for an incredibly long time, and you've seen me make cocktails with it here and here. I love this snack, because it is easy for on-the-go travel. It provides healthy bacteria and that sweet and savory element that satisfies almost all cravings. To make the roasted chickpeas, strain the liquid from one can, pat to dry with a paper towel, and mix with 1/2 tablespoon of olive oil and black pepper, salt, and cayenne to taste. Bake on a baking sheet at 395 degrees Fahrenheit for about 25 minutes, stirring every 5 or so, until crispy and crunchy. Great Vibes Tip: Don't like chickpeas? Roast cashews or almonds for a delicious alternative.

Sometimes, nothing is going to satisfy that sweet craving except chocolate. Rather than dive into a bag of M&Ms (though that has a time and place) choose rich, dark chocolate, preferably 65% cacao or higher. The above chocolate is found at Trader Joe's with an impressive cacao content of 82 percent. Have a couple squares and savor each piece. If you still want more 10 minutes later, have another square. Repeat until satisfied.

+What is your favorite snack here? Which one are you most likely to make?

This weekend, I hope you celebrate America's birthday to the fullest. Go all out on parades, red, white, and blue, and yummy treats. Attending a party this weekend? Make this cheerful dessert. It definitely won't disappoint...

The Great Vibes Guide

A healthy, lifestyle blog created by Emily Friend, health coach and yoga instructor, to help the every man and woman feel energized, confident, and happy with their life and body without breaking a sweat, crying into a bowl of ice cream, or screaming into a pillow.